Essentials:
A.
5 Sets
Arms out Front Squat x 5 reps
On the 2:30min
B.
5 Sets
Clean Deadlift + RDL x 3+3 reps
On the 2min Marks
C.
For Time:
Goblet Squats x 15 reps
Front Squat x 15 reps 70% *From Rack
Goblet squat x 15 reps
*On the Goblet squats the weight must return to the ground after each rep
Fitness:
A.
5 Sets
Arms out Front Squat x 3 reps
On the 2:30min
B.
5 Sets
Power Clean+Hang Power Clean from above Knee and FS+Hang Power Clean Below knee and FS x 1+1+1 reps
On the 2min Marks
C.
For Time:
Power Clean + Front Squat (Squat Clean) x 30 reps @85%
*Weight tops out at 225/135
Performance:
A.
5 Sets
Arms out Front Squat with 60lbs of Chain x 3 reps
On the 2:30min
B.
Squat Clean Ladder
Start at 205/115 and increase weight by 10lbs each min until unable to complete
C.
For Time:
Squat Clean x 15 reps 135/95
Squat Clean x 15 reps 185/125
Squat Clean x 15 reps 235/155
+
Competitor Session 2:
A.
5 Sets
Single leg Extension x 20 reps per leg
Rest as needed between sets
B.
4 Sets
Belt Squats x 10 reps
Rest 2min